Including warm up, the test and cool down the whole session should take around 1 hour to complete and be executed as below. Please read it all carefully and get in touch with any questions if you have never done any testing sessions before.
Light warm up of 10 minutes, keeping HR low and rate of perceived exertion (RPE) to a comfortable level (2-4/10). Try to get legs spinning during warm up at 90+RPM.
Attached is a chart detailing the initial power output to use when starting the test. Output should increase from this initial point in increments as detailed in the chart every 3 minutes.
Test to be continued increasing resistance every 3 minutes until RPE reaches 8/10 - unable to speak in more than one word responses to questions, breathing very labored. Once this level is reached the test is complete. Take a moment to recover before spinning legs out for 10 minutes to allow HR to drop gradually and help legs begin returning to normal.
Do NOT take test to maximal, absolute failure, as that should only be undertaken with a trained professional observing the test.
On completion of the test the average power for the final 60s will be your Maximal Minute Power (MMP). This figure should be multiplied by 0.8 to gain an FTP figure with which to calculate power training zones. The final 60s HR again will be used as a Threshold HR itself to calculate HR training zones. The zone calculation can be done on Training Peaks in your Athlete settings in the 'Zones' tab on the left.
HR should be done using 'Lactate Threshold' in the first drop down and 'Andy Coggan (5)' in the second drop down. It will require Threshold Hear Rate, Maximal Heart Rate and Resting Heart rate to be input in the boxes above for this. Threshold we have ust calculated, resting is easily calculated through measuring HR at rest and maximal if not already known can be input as 220 minus your age.
Power should be set using 'Threshold Power' in the first drop down menu and 'Andy Coggan (6)' in the second. Again it will require the input of the Threshold figure we have just calculated from the test.
Recovery day following testing the previous day.
4 sets of the below exercises with recovery between as directed. Each set to take 2.5 minutes so 10 minutes in total for the full workout.
Forearm Plank - 60s
Rest - 20s
Side Plank Left - 20s
Side Plank Right - 20s
Rest - 40s
Warm up to the session can be run as protocol above.
This should be followed by 5 sets of one leg efforts per leg with 5 minutes of leg spinning between pairs of efforts.
1 leg drills as below:
Unclip one foot and place at rest on a chair alongside turbo. Pedal through on low resistance with the leg still clipped in, focusing on bringing the leg through the top of the pedal stroke efficiently. This will fatigue hip flexors quickly initially. Once this happens and leg cannot cleanly move through the top of the pedal stroke change legs. Once both are done move into spinning legs out for 5 minutes before beginning next set.These 5 sets should take around 30 minutes to complete so planned time for the session takes this plus the cool down into account
Once sets are all complete a 10 minute warm down to be done to bring HR down through zones from 3 through 2 to 1 gradually. Keep cadence above 90 RPM during this.
The protocol above should only be run as the warm up, there is no specified power outputs required during the sets as we focus on cadence.
Riding for 3-4 hours with 3 half hour blocks concentrating in high zone 3/low zone 4 power. Allow at least 15 minutes recovery between each of these intervals with easy zone 2 warm up and cool down too.
Stretching following moderate volume and intensity of ride on Saturday.
Hip stretching and mobility exercises following moderate volume and intensity of ride on Saturday.